sugar addiction
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Hi, 43 yr old mom of 2 babies (18mth and 3mth) and I am really struggling with a sugar addiction. I've had this problem all of my life and have been 50 lbs over weight most of my adulthood. I really want to get healthy to keep up with my kids but the cravings are a killer. Any suggestions?
Ok here's what i have done all this past year. I "quit" sugar. That is a mental commitment to take permission to eat refined sugar out of my regular diet. I had to work on that commitment a fair bit in the early days but i didn't actually have any cravings.
If you are having cravings when you stop eating sugar, its probably due to any one or more of these things:
fatigue
depression - even a very mild form/low seratonin levels.
insufficient sleep.
diet lacking nutrition
stress
hunger
What i have found when all the above are in good order, i don't get cravings.
That said, when i quit sugar i still eat plenty of fruit. And fruit is my first go to food when i'm experiencing some stress or mood issues.
I also find a glass of wine helpful to deal with any bingy feelings becuase sugar and wine don't go together well.
Anyway, so when i quit sugar, i did have a major out clause which has made life on my new regime very nice but trouble free.
I can eat refined sugar foods when its offered to me at a friends place or outside the home. And i can eat dessert if i go to a restaurant. When i do this, i allow myself only one serve.
With this rule, it works becuase i have no control over when the situation arises so i don't have to do my head in by anticipation and torturing myself with the whole willpower thing.
I leave myself totally at the mercy of other people's generosity and so far it has been very nice indeed.
I love my new diet style and believe i can do it forever.
I used to be like you. Maybe even worse. My sugar eating became a very bad habit so what may have started as emotional eating just became habitual sugar eating. And when i ate sugar i didn't eat much else.
I would say i would have found htis hard to start if i was in a low mood, stressed or otherwise in a weak emotional state. Having good mental health is key.
One of the rules of my plan is to get help with any stress or emotional upset asap. So i go to see a councillor and i was always able to resolve my difficulties pretty quickly this way. Even if the problem was there, my emotions were relieved by having been able to share it with someone and start finding solutions. So this is vital.
As a mother, you probalby have become somewhat run down and may not get enough sleep. YOu have to address all those problems and as you start making changes, you may find that your mood lifts pretty fast. Then you start with the quit sugar thing.
Once you start, you must try to never cheat. Or at least, i have found that total compliance with my rules is what works for me to keep me committed. So commitment is vital. I have explored the boundaries of my rules over the year and the rules as written above are my safest method.
I did try experimenting with sugar free desserts - which were rich in butter and nuts and dried fruit. While my mood was fine, i could stick to small quantities but when my mood was in a poor state, i would get that bingy feeling and then i would eat all of my dessert in one day. So then i found out that even a dried fruit dessert was too risky.
If i'm going to over eat, then it should be on fresh fruit even if its with natural yoghurt.
A nice dessert is fresh strawberries and ricotta.
Stewed fruit is great with yoghurt too. it should be sugar free yoghurt but not low fat.
Avoid low fat foods.
Make sure all your food is good tasting and preferably home cooked. MOst processed foods are high in flavour low in nutrition.
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I have quite a sweet tooth myself. Today my friend recommended that I watch Fed Up on Netflix http://dvd.netflix.com/Movie/Fed-Up/70299287. I don't really eat all that much processed sugar and foods (kind of have been slipping into old, bad diet soda habits in place of alcohol) but it will be a good motivation and keep me aware of exactly what I'm putting into my body and the effect in has on maintaining a healthy weight.
Happy New Year to all and stay encouraged!0 -
seamonster1203 wrote: »seamonster1203 wrote: »If one bite of sugar/carbs sends you on a binge, then you are part of the 50% of humans who are carb sensitive. Your insulin response is different. I suggest you research the term insulin response.
I've never heard that 50% of humans are carb sensitive. Do you have a source for that? I'm genuinely curious.
Hh yea lots of emerging research. The sugar debate is in full rage right now among researchers. Just look around you cant miss it.
Did a search and couldn't find one peer reviewed article. Not even in the two nursing journals I'm subscribed to. I must be missing something. If you have a source I'd like to read it.
I second that. I couldn't find a single peer-reviewed article in any scientific database or in the AJN.0 -
There is emerging evidence that sugar is as addicting as cocaine. In my two second Google search, here's one scholarly article supporting the hypothesis of sugar addiction:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/0 -
There is emerging evidence that sugar is as addicting as cocaine. In my two second Tootle search, here's one scholarly article supporting the hypothesis of sugar addiction:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/
Yes, in rats… Not humans.0 -
You're admitting to being hooked sugar then?0
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There is emerging evidence that sugar is as addicting as cocaine. In my two second Google search, here's one scholarly article supporting the hypothesis of sugar addiction:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/
The study is also from 2009. Anything over 5 years old I was taught can't really be used as a source (at least when I was writing research papers in nursing school).
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The easiest way is to not have any. When I cut out sugar I had major cravings for about two weeks and then they went away completely. I never have sugar or sweetened foods in the house. Yes, I do eat fruit and very small amounts of high quality dark chocolate...but that's it. On rare occasions (no more than once a month) when I go out I will have sweets...pie at Thanksgiving, birthday cake, or the much better than usual dessert at a nice restaurant.
You can have willpower for 23 hours a day, but if you have one weak moment at home you can undo all the good you did that day...or that week if you go on a binge. Not having it there is the easiest way to not eat it.
BTW, research shows that artificial sweeteners are bad because the sweet taste makes your body expect sugar. When it doesn't get it, it causes you to crave even more sweet things. You should keep that in mind when thinking about artificial sweeteners.0 -
addiction is a very strong word.0
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64138MomToLose wrote: »There is emerging evidence that sugar is as addicting as cocaine. In my two second Google search, here's one scholarly article supporting the hypothesis of sugar addiction:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/
um...I wouldn't trust anything the government posted...lol
Here we go with the government conspiracy theorists.
ETA: I'm curious… Who would you like to publish the studies?-1 -
Wouldn't someone who drank 5-6 sodas a day go through some withdraw symptoms after dropping down to half a soda a day?
Because that's exactly what I did, and I felt nothing (and I'm a former smoker, I know).
If sugar were addictive - we all eat it, so why isn't everyone addicted?
Think of it like alcohol... many people can drink moderately without becoming addictive to it. Only after years of use do they become addicted/allergic to it and no longer can stop even when they want to. It is similar for sugar, or more generally speaking - compulsive eating or overeating.0 -
slimbettie wrote: »addiction is a very strong word.
I think that's my main issue with the argument.0 -
slimbettie wrote: »addiction is a very strong word.
Which is exactly why everyone is telling you that you are not addicted to sugar. You just lack self-control.0 -
Whats the name of that condition where the addict denies the addictiveness of his or her substance?-3
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That is the trigger word here...TheVirgoddess wrote: »slimbettie wrote: »addiction is a very strong word.
I think that's my main issue with the argument.
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Never been an addict of anything myself. But I have heard that being an addict is like having a love affair...it is the first thing you think of when you wake up and the last thing when you go to sleep....0
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slimbettie wrote: »Never been an addict of anything myself. But I have heard that being an addict is like having a love affair...it is the first thing you think of when you wake up and the last thing when you go to sleep....
Yeah… when a person is addicted to drugs or alcohol.0 -
seamonster1203 wrote: »Whats the name of that condition where the addict denies the addictiveness of his or her substance?
Are you suggesting there's no possible way to refute the fact-claim that sugar is addictive? So basically everything confirms your bias. Convenient.
There's no such thing as a sugar addiction. You can't "cut out sugar" from your diet. You can minimize your refined sugar intake if you want to for whatever reason, but it's neither necessary for weight loss nor proven to have any health benefits.
Do what you want and eat how you want, but science works even if you don't believe in it.0 -
As someone who has a drug addiction, I find that pretty effing offensive.seamonster1203 wrote: »I'm thinking the "there's no addiction" crowd are the real sugar addicts. They're in denial and supporting their drug lol
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seamonster1203 wrote: »Whats the name of that condition where the addict denies the addictiveness of his or her substance?
So people that have been through actual addiction and claim sugar isn't the same, are actually addicted to sugar, but are obviously too dumb or blind to admit it?
You're a real gem.0 -
Did someone send a message to have all the trolls post in the 'sugar addiction' thread?-1
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sugar junkie here too. i'm trying to stay away from it. it is real, just like a drug.0
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TheVirgoddess wrote: »seamonster1203 wrote: »Whats the name of that condition where the addict denies the addictiveness of his or her substance?
So people that have been through actual addiction and claim sugar isn't the same, are actually addicted to sugar, but are obviously too dumb or blind to admit it?
You're a real gem.
What? No! lol0 -
seamonster1203 wrote: »FatFreeFrolicking wrote: »slimbettie wrote: »Never been an addict of anything myself. But I have heard that being an addict is like having a love affair...it is the first thing you think of when you wake up and the last thing when you go to sleep....
Yeah… when a person is addicted to drugs or alcohol.
Applies to all addictions.
"Denial is a core symptom of codependency and addiction. We have a distorted relationship to reality — often acting against our best interests. Addicts and codependents use denial to continue addictive behavior."
There is a reason you care if OP wants to give up sugar or not. Something you're hooked on is being questioned and that offends you.
Yeah I care because it is a very well-known theory that when a person gives something up, they are more likely to binge on it… which is why most are advising the OP to not give up sugar, but instead learn moderation.0 -
[/quote]
Yeah I care because it is a very well-known theory that when a person gives something up, they are more likely to binge on it… which is why most are advising the OP to not give up sugar, but instead learn moderation. [/quote]
could not agree more.
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[/quote]
"Denial is a core symptom of codependency and addiction. We have a distorted relationship to reality — often acting against our best interests. Addicts and codependents use denial to continue addictive behavior."
[/quote]
Denial is not considered a core symptom of addiction. At least not by researchers or treatment providers. It's not that it doesn't exist, but is not a core symptom, or even criteria for addiction.0 -
seamonster1203 wrote: »slimbettie wrote: »This topic caught my eye, because i am currently on Day 2 of a 10 Day "no sugar" challenge.... just for me, and not permanent, I love my sugar tooooooo much!!! But rather this than gaining back 10kg before I hit the breaks. It is hard, I must be honest. But going cold turkey for me, just to bring things back into perspective is key. No sugar for me, means anything that has added sugar like cookies, chocolate, ice cream etc. Had to do something, because every day I would have 3 tinkies (twinkies), ice cream, cookies with my coffee. Things got waaaaay out of hand.
Good luck. Be strong. You will find a balance.
so you are eating zero bread, vegetables, etc, because, sugar right?
Vegetables have added sugar? Thank you, I was so wrong thinking carbs in veggies come from Fiber.
It is probably impossible to eat a healthy diet without any sugar. Carbs in veggies come from starch (potatoes 25 g starch in 1 small), sugar (carrot 2.4 g in 1 small) and fiber (spinach 2.2 g in 3 cups, 2/3 of carbs). That's why low-carbers avoid starchy vegetables, some ending up with fewer than 30-50 g of non-fiber carbs a day. Limiting sugars to those that are naturally occurring (and in small amounts, like the 0.4 grams in 3 cups of spinach) can retrain the tastebuds, so that the dieter feels less desire for calorie-dense foods, and is more satisfied with low-calorie foods.
Completely eliminating sugar may not be a realistic or healthy goal, but limiting added sugars is achievable. This may not be desirable for athletes or recompers - they need energy for their workouts and to replenish their stores - but people who are focused on losing fat may find they have better dietary adherance and satisfaction when they chose more foods that are nutrient dense and fewer that are calorie-dense but nutrient poor. Reduction, not elimination, but still effective.0 -
Hi Jen, This is NOT in your head and unless a person has experienced it they can't know how it feels. Have you been tested for Poly Cystic Ovarian Syndrome (- PCOS- for short -) or other insuline resistant conditions? My daughter had terrible food cravings until she went on a doctor prescribed low-carb diet. When she ate carbs her pancreas secreted 10 x the amount of needed insulin and this extra insulin in her blood was begging to be fed. More carb heavy food only increased the cravings. Carbs of course are not only in sugar they include bread, flour, pasta, rice, starchy vegetables and fruit. An experienced dietician or even better a naturopath could also help you choose which foods would help you. Good luck.0
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OP - unless you are rummaging through a dumpster to get your sugar fix or eating spoons of sugar out of a bowl, you are not addicted to sugar. Do you have some self control issues with certain foods, perhaps...
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My suggestion - create a calorie deficit, try to eat the foods that you like (yes, I mean some ice cream, cookies, etc), get a food scale and weigh log measure everything that you eat. Foods are not "good" or "bad" they are just food that your body uses for energy (or for tissue repair, muscle growth, to maintain bones, to prevent cancer or disease, or to protect vision, the cardiovascular system, the nervous system, the brain....) Try to make better choices (based on what?) and maintain your calorie deficit.
you can lose 50 pounds and eat sugar...
Italics in above mine.
As someone who has gone through the garbage can to eat sugary treats, yes - sugar activates reward pathways similar to how drugs do. Individual responses to addictive substances vary, however. Some people are more likely to become alcoholic, some are more vulnerable to opiate addiction, and sugar addiction varies from person to person. None deserve judgement. Blame does not help anyone manage their weight.
As the OP is asking for help overcoming sugar addiction, not to be advised on the state of her willpower, this is my perspective:- Make sure you are hitting your macro and micronutrient goals. Dairy cravings have destroyed several of my diets - pica is a thing, eating smart works better than willpower
- Especially be sure you are getting enough protein. Try for .8g per kg of body weight. MFP recommendations may be too low. Protein will help you feel more satisfied, and may help you to feel fuller longer.
- Don't set yourself up for failure. I eat before I take my kids to the food court. It's easier to say no to ice cream if I'm already full.
- Don't try for too high a deficit and eat back some of your exercise calories
- Make sure to get enough sleep
- Consiously try to change bad habits and eliminate mindless munching. Or, replace go-to snacks with something lower calorie (i.e. celery and carrot sticks instead of a bag of M&Ms)
- Exercise. When the cravings hit, take a walk instead of eating. Intense exercise can help lower hunger. It may also retrain taste to prefer lower-calorie foods.
- Some people mistake hunger for thirst. Try having a glass of water before indulging.
- Eating meals at regular times may help with cravings
- Cravings can be hormonal. Sometimes you just have to ride it out for a few days, and then things get better.
- Chose to include sweets, but just one at the end of the day. Have them come packaged in in single servings (i.e. one pudding cup, not a bag of cookies).
- If it
Try one change, give it a while (21 days for a new habit) to see if it works, then try another. Eventually you will find out what works for you. Good luck
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seamonster1203 wrote: »slimbettie wrote: »This topic caught my eye, because i am currently on Day 2 of a 10 Day "no sugar" challenge.... just for me, and not permanent, I love my sugar tooooooo much!!! But rather this than gaining back 10kg before I hit the breaks. It is hard, I must be honest. But going cold turkey for me, just to bring things back into perspective is key. No sugar for me, means anything that has added sugar like cookies, chocolate, ice cream etc. Had to do something, because every day I would have 3 tinkies (twinkies), ice cream, cookies with my coffee. Things got waaaaay out of hand.
Good luck. Be strong. You will find a balance.
so you are eating zero bread, vegetables, etc, because, sugar right?
Vegetables have added sugar? Thank you, I was so wrong thinking carbs in veggies come from Fiber.
carbs convert to sugar….
so if poster is going 100% no sugar carbs would need to be zero.
Also, not all carbs convert to sugar. Non-soluble fiber doesn't, and soluble fiber converts in an unreliable ratio, often 2-1 at best. Fructose sometimes turns straight into fat.0
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